How to reduce knee injuries when dirt riding!︱Cross Training Enduro
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- čas přidán 13. 03. 2017
- From www.crosstrainingenduro.com Tips for less knee injuries for motocross, enduro and offroad riders through better riding technique, bike setup & fitness. We can show you how to ride dirt bikes using enduro techniques and dirt bike skills. Research suggests that ligaments are the most common injury for dirt riders, and our knees take a real hammering. At an absolute minimum you want knee guards, but for the typical dirt rider a proper knee brace is a no brainer. You want to learn how to ride dirt bikes with our free enduro training videos? Our Cross Training Enduro is a mix of trials and dirt riding skills and techniques. This dirt bike channel also had lots of wheelies, reviews, philosophy, and dirt bike fails videos. Enduro training tips are based on techniques from Tim Coleman, Chris Birch, Graham Jarvis and other hard enduro riders. And if you have a previous injury, ride very aggressively or are an older rider then fork out the cash for the custom knee braces. However, there's a lot more we can do to reduce the chances of knee injuries through better riding technique, our bike setup and exercise. So get into it and learn how to ride enduro bikes - our vids range from basics for the beginner dirt rider to advanced hard enduro racing for experienced riders. These researchers also reported that there were 146 riders with ligamentous knee injuries. Seventy-two percent of the injured riders wore knee pads, while 27% of those injured wore special knee braces. Riding technique. The growth of extreme enduro, endurocross and hard enduro events leads to cross training enduro - trials skills changed to dirt riding on enduro bikes. Almost all the best extreme riders are previously trials champions.The largest knee injury study gives us some good clues. The incidence of motocross injuries: a 12-year investigation says all injuries most common from cornering when knee used as a pivot, at least in mx. next is from jumps. Become a subscriber to this dirt bike channel, Cross Training Enduro, for extreme enduro training tips vids with techniques from Graham Jarvis and Tim Coleman on traction, wheelies, pivot turns, clutch control, and other critical skills for learning how to ride a dirt bike videos for beginners or enduro racers. The main problem is cornering, with the knee being twisted or impacted when a foot is put down. You don't intentionally slide your boot along the ground. Your boot should be near the front axle, with the toes pointed up. Your leg acts as an outrigger for balance. You can put it on the ground if you lose balance, but otherwise keep it raised. Keep your leg near the bike to lessen the chances of your leg being twisted around if you do put your foot down. Hyperextension of the leg is not only a problem with jumps, but many aspects of dirt riding. Apart from a knee brace, you can greatly reduce this with correct body position. Enduro clutch and throttle control technique videos? Subscribe to our Cross Training Enduro dirt bike channel for endurocross training and dirt bike riding skills. Maintaining traction is a critical skill highlighted in our dirt bike videos. Learn how to ride a motorbike with tips from who has applied his trials riding to his techniques.
Your default position should be this, with your legs ready to absorb any impacts and minimise the chances of hyperextension. Develop your balance skills. Learning to balance at a standstill can transform the way you ride your dirt bike, and you will find yourself keeping your feet on the pegs more, so less chances of knee injury. Research suggests that jumps are the next cause of knee injuries, by landing with the legs hyerextended or a boot slipping off the footpeg and ramming the ground. Prophylactic knee braces may provide limited protection against injuries to the medial collateral ligament in football players. Short and tall rider setup. Setting up your bike for your height reduces your chances of a knee injury. For short riders, you will have a lower centre of gravity and you can reach the ground easier, which means better control. For tall riders, you won't feel as cramped on the bike and you can do the sitting to standing transition much easier. Stand more on the bike too, you have far more control over the bike and so you will need to put a foot on the ground less. Do knee braces make a difference? Yes. The same study found that knee braces at least halved knee injuries for dirt riders, and suggested they have an even greater effect on the MCL which is injured by twisting motions. So should you get knee braces, or just knee guards. Only you can make that decision.
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Another point worth noting is to be very careful when putting your foot down and backing off the throttle. The sudden loading of front suspension causing your body position to move forward can really send a shock up the leg. Good topic Barry.
See our full knee brace video series here!
czcams.com/play/PLlur54ugvzNI2Wx4vJWt65PzXPC4NK1kf.html
Good video, very curious and fun at the same time.
Great video!
Great advice, thanks! I re-twisted my knee on a corner when the rear wheel washed out and my leg was too far out... almost exactly like you explained in the vid! Wish I knew this earlier
me too! i've only just started getting my inside leg positioned properly in the past two months after doing all this research.
Foot caught the ground and pulled my groin as well. Hard learned lesson. I need to come down to Australia and try out some those back roads.. I like watching your adventure channel as well
Same :(
Love the music in your vids.
Keep up the good work
thanks ivica! usually it's only complaints about the music or hearing no feedback at all so much appreciated.
Excellent piece of work Mr. Morris. I know you eschew accolades, but that was a professionally done bit there my friend. Thank you.
you are far too kind to an old journalistic hack my good sir lol! this sort of stuff i like to get as right as possible with the limited amount of research out there.... 12 years as general editor for a brain injury magazine showed me how important it was to read up heaps, try and discern the crap from the good stuff, then try to make some fairly accurate general statements at the end of it all. :D
Yep, my biggest thing is needing exercise for sure!
Nice video
Well Sir you just convinced me to start running again... As soon as my knee sprain heals up...
Yup my dad once blew out his knee trying to do wheelies his friend had a yz490 and told him to try it and apparantly he got on and was on the bike for about 5 seconds before he was sliding on the gravel and twisted his knee
I think I might kneeeed to do some exercise.
I wish I had watched this before I broke my knee. Good video.
Ouch. 100% recovery?
Great informative video! Insurance won't cover knee braces for me, so I'll probably purchase POD's or Asterisk this week and get rid of my old EVS rs9's (thanks for that video too!). I like how the Asterisk has the tether to attach to the boot to help prevent against twisting injuries, but it seems that pods are more comfortable, and cheaper. So I'm leaning towards them.
when i first heard about the tether to reduce twisting i figured it sounded like a great idea but could never find research behind it or testing. so i'm not sure if it helps or not but no one else seems to have followed.... glad the vids have been useful!
Again, great vid. I always like how to hear how to avoid pain. Personally, i think learning to fall or getting used to the idea of crashing (so you don't dead sailor into things) can go a long way to avoid injuries.
Anyways, I thought i'd chip in a bit of an odd one - on my bike the left footpeg mounting eyelets have become ovalised over time. This has caused the footpeg to be off-camber. As i prefer to stay on the toes as much as possible, the off-camber footpeg has caused many foot-slips causing me to smash my shins into the footpeg (SIDI Enduro has no inner leg armor) or shock my body as i hit the ground leg-extended. All this has been just about manageable, i ride round most issues. However, i've now developed Peroneal Tendonitis which makes walking incredibly painful and IMO worse than Achilles Tendonitis.
Guess it's time to fix the footpeg
yeah might be time jonno but i like to leave repairs till they can't be avoided too lol.
Perhaps you could mention some pre ride stretching exercises to greatly reduce the chances of injury. Helps a lot with joint soreness after the ride too. Warm them up, stretch them out and be prepared for some hyperextension. Helps my wonky hips a lot.
Actually the problem here is the science is unclear. The original idea had very little research done on it. And now some studies say pre-exercise stretching isn't good. Others say only some types might help. It'c complicated...
What is the standard height that bikes are set up? I’m probably overlooking it in my manual... I have a yz250x.
Great information and vid! Maybe an extra point in exercise: Gymnasts can regularly take 14 times body weight on their knees, mostly torsional force as they rarely land right. They have good training methods for pre-habbing ligaments. Worth checking out. Maybe start by listening to Christopher Sommer or checking out www.gymnasticsbodies.com knee prehab articles.
John Jarvie
Wow, this playlist of dirtbike riding info is amazing.
However, this song in the background of the intro & rest of this video is also amazing. Any chance you can pass along the title - creator?
I usually put that information at the end of the video
both of my knees been reconstructed, My Drs said stay away from the bikes ... I said What did you say ... & probably never will stay away from them until a time a can no longer physically do it which im thinking around 100yrs give or take .
Mate the Doctor should be more concerned if you didn't get back on the bike
love my doctor, he says get out there and use your body... what's the point of ending up as a corpse with good ligaments and unabused bones. :)
I will never stop dirt riding ...its in the blood
@@crosstrainingenduro Find a fresh corpse. Now we're thinking. Preferably someone with a secretary.
Perhaps these oligarchs aren't useless after all. I can use a new set. I do imagine 'freshness' can be achieved through alternative means...i think we're on the same page.
I'm 42 and waiting on both knee jobs.
I will never stay off tha bike
I'm picking up some good info from your videos. I like some of the humor also. What type of Enduro pants is the short guy wearing at about the 4 min mark? Thanks.
no idea ed, unfortunately. that guy is halfway around the world in ontario canada. :(
About footpegs:
Oem:s are easy to grind sharp over and over again
Up
My biggest threat was (and still is) hitting berms too fast with my leg extended out so far in front that
If the front end washes out the leg can get caught underneath the front end when it slides out.
That is why I hate sandy conditions.
I think it is high time that KTM offered a special knee replacement unit for everyone over 50 that buys a new off-road bike. Of course Husky will have a different colored (white or blue?) version of the same thing!
sounds good! they were just saying on the news that most road bike deaths are guys over 40... i suspect most dirt riders over 40 are just doing their knees instead of dying.
CROSS TRAINING ENDURO SKILLS
it's rough when that unexpected sudden burst of testosterone writes a check your old ass can't cash!
after a major crash back in 2014 where i flipped a stoppie during a stunt contest going over 130km/h, they took out a lubricant sack in my right knee ( dont know what its called ) whenever i do a 4-5 hour enduro.. sure as hell i feel it.. knee braces now ftw !
( beside that i broke my wrist, arm, ankle and shattered my elbow in that one crash )
Have to say, these do not dig into my shins : imgur.com/pIx9R2G
those flip can hurt, my brother broke both his arms flipping an XR250 at barely a jogging pace. :(
lubricant sacks AKA _bursae_
For Hobby Riders ,before start to ride warm up and stretch!
crawlervideo No evidence to suggest that does anything to prevent ligament injuries.
great vid, but why is unlisted ? :) its only for the supporters ? I'm one and didn't receive it on email.
i've got four vids all to do with knee injuries ovidiu, and didn't want to release them all at once... but if guys really wanted to pursue the topic i thought i'd link them all together. :)
Whats one of the first things the physio / orthopedic surgeon recommends to fix or rehab a crook knee? Strengthen the joint.
Better to prehab in my view, hit the gym and learn how to perform a barbell squat. Good for the knees and a whole lot besides.
I take my brother to the hospital last sunday. He broke both bones under the left knee and brake of ligaments of bones with pieces of them. Also he broke his collarbone. Now hes laying in the hospital with gypsum. The collarbone is a piece of cake but I'm affraid about the knee . He love to ride .
damn that's bad news sylwester. :( he still might have broken stuff if wearing knee braces of course, but generally it means the injuries won't be so bad.
hi，I am fan of your vids in China , I am translating your vids into chinese , now I have translated all the basic tec vids ,and share them to my friends ,thanks for your vids.
gai lao, i can't see the translations on my youtube videos. where are your translations?
how do i wear that brace on the right in the picture if my boats are higher than the bottom of that brace?
your braces are meant to go into your braces... the same as any decent knee guards
CROSS TRAINING ENDURO SKILLS thanks for the reply. im gonna have to go down to my local spot and see about these. Im new to riding and I thought I had everything I'll ever need as far as gear. I'm 41 slightly overweight and have previous knee injuries from being young and crazy. im on a DRZ400 as a new rider and this video is making me worry and scared lmao.
i know the feeling brian, i injured both kneed mildly before getting braces and both knees are quite weak now... i always wear them and do a fair bit of exercise too. strong muscles and ligaments are much better at holding weak joints together. :)
Torn meniscus here, from a riding accident. However, just kneeling can tear the meniscus.
Which is why the free folk never bend the knee.
How the hell do you make so great vids? Do you use black magic?
cheers klaani! if you look back at the crappy vids four years ago you'll see it's been a steep learning curve and there's still so far to go with making really really good vids. :)
Just recently I tore my ACL.... hurts like a bitch, worst injury for a 14 year old to have, luckily it's not too bad so I can get back on the bike
Linxyy 6 months..should be about back to Full Strength. How’d you make out ?
how may I contact you to request a trial on a particular bike
? not sure you mean clyde.... we only take topic or video requests from supporters unfortunately.
I see. OK thanks. I'm just a subscriber.
I'm 67 yrs old, extra short (5'2") and am in the process of converting a crf150rb into an Enduro bike. I sure enjoy your videos and take them to heart trying to learn how to be a better I.e. safer rider. Ride on brother.
Maybe a stupid question, because i am new to offroad riding. Do these slow speed tehniques apply to bigger and heavyer machines as well?? Btw, ireally enjoy the vids on youre channel +1
we've taken out a DR650 on our technical tracks quite often to see how far we could get with a big heavy bike... with mostly good results. :)
I ride a 1190 Adv R. I guess i have watched one to many Chris Birch video's
Ryan Hughes said: "What you brace, you weaken".
Most of his stuff seems to be in video form so I haven't sat down to watch it. But when it comes to knee braces I can't see how that would apply. And the research done to date doesn't support that theory. But I do agree that if you don't wear braces then getting as fit as possible provides some level of protection for your knees. But there will be some accidents that will apply enough force to tear ligaments no matter how strong you are. And that's why many of us wear braces.
Well Barry... all your dodgy videos inspired me to buy a new bike... guess what it is.... beta 430RR race edition... lucky one of your videos said do you own research otherwise I might have been inclined to bye a beta much sooner 🏍🎖
sweet, hope you fall in love steve! i just got to ride a 2017 RR430 loan bike last week and it's a great all round dirt bike.... loved the plush suspension over the small stuff.
think I might just take up knitting 😮 safer than riding, but that said, I'd probably end up stabin myself .
HIIT Weighted workout way better than jogging. Jogging wears out ligaments and other soft bone tissue. Do cycling rather for cardio. Optimizing quads and hamstring muscles can definitely make your knee stronger. Makes riding a tad easier too.
yep, we'll have a vid on interval training soon :)
I'd think resistance training as well.
Also, I'm curious to know if you or anyone else you know has experimented with balancing on a bosu ball or bongo board. Of course the best would be to do this on a bike but I'd think that kind of work would be useful.
Watching with a nice deep hole in my knee
Ouch
@@crosstrainingenduro yeah over here in the mountains of NC in the US, a fresh patch of leaves tends to fall on the trails every day during fall. They hide pretty big things. A rock the size of a printer was sitting beneath those leaves. I was wide open sitting down on the seat and smashed into that. Couldn't control it and I crashed. My footpeg had a couple words with my knee. Fucked me up good lmfao.
Double ouch. Yeah we don't get anywhere near the same amount of leaf litter here, Patrick.
@@crosstrainingenduro I'm jealous... No walking or riding for me for 2 weeks! Dead meat on the seat or something like that!
I mean is it even worth it to put your leg out as your turning. Much Rather drive my shoulder into the ground after I lose balance and break a collar bone than tear my knee up. Damned if you do...damned if you dont
So basically, wear knee braces and dont be a Gumby
yes and no. we always insist on being proud of our gumby status lol.
Jogging?
Kenney Chappuis I'm pretty sure that jogging is not good for the knees at all!
lots of debate on the effects of jogging. i've opted for short sprints up steep hills for interval training and minimal stress on joints etc from pounding the pavement too much.
any exercise > no exercise